Nutrition is vital to overall health and is important in reducing the risk of developing diseases such as coronary heart disease and diabetes. World Heart Day is just around the corner (29th (September), Melissa Jaeger, nutrition manager and registered dietitian at UK food and nutrition tracking app MyFitnessPal, has shared a list of her top five heart-healthy foods for anyone looking to improve their heart health.
- Walnuts, pistachios or almonds
I highly recommend dry-roasted and unsalted or raw nuts as they provide a satisfying crunch and are a great source of protein and fiber to add to snacks or on top of salads, etc. Eating appropriate amounts of unsalted or raw nuts can help us stay within our daily recommended sodium recommendations for heart health, and nuts also contain ALA Omega-3 fatty acids, which play an important role in supporting heart health.
- Chia seeds
This tiny seed is nutritionally important for heart-healthy fiber. They also contain ALA Omega-3 fatty acids and are a great way to add protein to our diet. I recommend using chia seeds as a topping for yogurt, adding to smoothies or mixing into salad dressing before sprinkling on salad.
- Dry oats or unsweetened instant oatmeal
Oats are full of fiber, which is an important nutrient for heart health and weight management. Oats can be wrapped in homemade energy bars or granola bars, or instant oats can be a convenient breakfast option on the go. I recommend that if you choose instant oats, make sure they are plain and not flavored to avoid added sugar. If you like oats for breakfast, try supplementing them with nuts, seeds, and fruit to make your meal more filling.
- Dried chickpeas, dried edamame or dried (unsweetened) fruit
Ensuring an adequate intake of fruit, vegetables and legumes can be challenging in our busy everyday lives, but dried, unsweetened fruit or dried, lightly seasoned legumes can be a great on-the-go snack – and they won’t spoil like fresh produce. They contain fiber that supports heart health, and chickpeas and edamame both contain protein and fiber that help fill you up and keep you full longer.
Look for dry roasted or unsalted/lightly seasoned dried chickpeas or edamame (with less than 140 mg sodium per serving) and unsweetened dried fruit.
- Extra Virgin Olive Oil
Whether you’re frying, baking, roasting, making a salad dressing or a marinade, extra virgin olive oil is a great pantry staple to use for your heart health!